CrossFit Rowing WOD

By the Watta Team · Updated March 2026

Intermediate25 minRowErg
A CrossFit-inspired workout that combines rowing intervals with bodyweight exercises. The alternating format keeps heart rate elevated while developing both rowing fitness and functional strength in a time-efficient session.

Warm-Up

IntervalTarget SplitRestNotes
3 min2:15-2:25-Easy rowing
2 min2:00-2:10-Build intensity
10 air squats + 10 press-ups--Activate muscles for mixed workout

Main Set

IntervalTarget SplitRestNotes
500m row1:48-1:58-Hard rowing effort
15 burpees--Straight off the erg, no rest
500m row1:48-1:58-Back on the erg immediately
20 air squats--Controlled depth, full range
500m row1:48-1:58-Push through fatigue
15 press-ups--Full range of motion
500m row1:48-1:58-Final row, give everything

Cool-Down

IntervalTarget SplitRestNotes
3 min2:25+-Easy rowing to recover
2 min stretching--Focus on hips, hamstrings, shoulders

Coaching Notes

  • +This is done for time — move through each station as quickly as possible with good form.
  • +Transition time between erg and floor exercises counts. Be efficient getting on and off.
  • +Rowing pace will naturally be slower after bodyweight exercises — accept this and push through.
  • +Scale bodyweight movements if needed: knee press-ups, half burpees, or fewer reps.
  • +Record your total time in Watta and aim to beat it next session.

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Frequently Asked Questions

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